single leg glute bridge

bum exercises

The single leg glute bridge is a variation of the standard glute bridge. Except in this instance, you are driving your weight through a single glute, rather than both at the same time.

This is a great way to add some extra resistance to the muscle so that it can grow faster.

How to perform a single leg glute bridge

Start by lying flat on a mat with your knees bent and feet firmly on the floor. Bring one foot up so that your ankle is crossed against the opposite thigh. Maintain this position throughout the exercise.

Keep your hands by your sides and drive through your heel bringing your hips as far off the floor as possible. Squeeze your target glute at the top, pause and then lower yourself back down through the same controlled movement.

Go for reps.

Progress your single leg glute bridge by resting a barbell across your hips and taking the additional weight through the same movement.

Single leg glute bridge: Common mistakes to avoid

Avoid moving too quickly through this exercise, take your time and really feel the tension build in the glute muscle.

While doing the exercise is far better than not doing it (in most cases), it should be noted that sloppy form on any exercise is not recommended. If you are performing your single leg glute bridges with incorrect form, you may recruit other muscle groups during the exercise, or poorly engage the intended muscle groups, which will hinder your gains at best and result in injury at worst.

Always keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure best results.

Reps and sets

In addition to the single leg glute bridge, you should also consider your overall bigger picture. How many reps and sets you perform with each exercise depends entirely on where you are physically and of course, your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point. For the purpose of laying a solid foundation to build upon; don’t over complicate things. The most important thing is to get started, the rest will come with experience.

On the other hand, more advanced lifters should consider their current strength and goals first. From there; you can choose the appropriate rep/set range to work with.